While the medical and nutritional communities at large debate many things, there’s little argument that high cholesterol is a dangerous precursor to other diseases. Elevated levels of LDL, in particular, have been shown to increase your chances of heart disease, stroke, and blood clots (dangerous because they can cause fatal thrombosis if they travel to the heart or lungs).  

The “big picture” is the only way to get a real view on total cholesterol health – the right combination of HDL (good cholesterol), LDL, and triglycerides. But even though it wouldn’t be entirely accurate to pin overall cholesterol health on LDL, it is safe to say that lowering your levels of LDL can only have beneficial effects for your health.  

And here’s the good part – it’s easy to do by through simple diet and exercise.

Get Moving! 

Don’t worry! You don’t have to run a marathon or be in a triathlon to lower your cholesterol! In fact, gains seem to be the same whether you are engaging in vigorous or moderate exercise.

In a recent study, 111 overweight, sedentary men and women were randomly assigned to one of four groups. The first group maintained their sedentary lifestyle, while each of the other three groups was assigned a different exercise level, from minimal to vigorous. After six months, all three exercise groups had improved cholesterol levels over the sedentary group. 

And here’s the real surprise. The improved levels were not associated with weight loss in any way. Each of the three active groups experienced equal improvement, regardless of weight loss, if any.  

Research studies are all well and good for proving a point, but all you really need to remember is that moderate physical activity may be your best weapon when it comes to fighting high cholesterol. And anyone can do it – just get moving! Even 30-60 minutes of moderate exercise a day, like walking, can bring big benefits to your health and cholesterol.  

A Little Help 

If you feel like you need a little help getting started, the Prevention magazine website features a terrific 30-Day Cholesterol Program designed to help you lower your levels of LDL. The program is free. All you have to do is register at www.prevention.com, and you will be given a diet and exercise program that’s proven to reduce cholesterol.  

There are additional resources available if you would like to lower your levels of LDL. A simple internet search is a good place to start, and you’ll find exercise recommendations and support groups that will help you reach find and stick to a moderate exercise plan.  

Don’t Wait 

The most important thing to remember about using exercise to lower your levels of LDL is simply to get started. It doesn’t have to be fancy and it doesn’t have to take a big chunk out of your day – 30 minutes five to seven days per week is all it takes to see significant improvement in your LDL.  

So take a walk after dinner. Ride bikes with your kids. Shoot hoops with your spouse.

You might just find a little fun along the road to lower cholesterol!